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  1. #1
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    Question Good shaped biceps

    I have never been able to have good shaped biceps. I see significant change in my arm restarting my workout after 6 month and three weeks i see a big change and getting back to the shape but biceps are not good as i want to. I do have good size but not a good shape.

    I perform sometime one workout for bicep or sometime i hit twice.

    Seated DB curl 3x10
    One Arm Cable Curl 2x10
    Incline DB Curl 3x10-12
    Bicep Machine Curl 2x40
    Seated DB curl on machine 2x12

    is over done?

  2. #2
    Squattatron Squatter's Avatar
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    I think shape of any muscle is pretty much determined by genetics.

    As far as your arm routine goes, it is too much. I usually recommend you do compund lifts such as Rows, chins, etc and just a few sets of isolation lifts like standing BB curls per week. Any routine on this site will have it all laid out for you, including arms.
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  3. #3
    Seasoned M&S Veteran AToE's Avatar
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    By shape do you mean definition or actual shape? Take a look at pictures of bodybuilders with low body fat (ie: good definition) and look at all the different shapes - I'm with Squatter, it's genetics.

    Some guys have nice long biceps that start almost at the "fold" in front of the elbow, and some people their bicep attaches to the bone further up the arm, giving the bicep a much different shape when the fat is removed from on top. I could be wrong, but I think the average has been mentioned to be about 1" away from this fold, but depending on bodyfat % it can be hard to see where it is at all.

    You see it most obviously in people's abs, some have crazy 8 packs, some have 6 packs, some people the muscles all line up nicely and are all nicely shaped, some people's abs don't line up (leftvsright is what I mean) at all, and some have totally whacky shapes happening.

  4. #4
    Regular Poster itsn8o's Avatar
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    Best workouts to grow biceps:

    Heavy rows, chin-ups

    Best workouts to grow triceps:

    Dips, CGBP, heavy presses.
    Goal:

    700kg (1,543lbs) total

    Progress:

    0%==========||==========100%

  5. #5
    Regular Poster judnash's Avatar
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    you are over training, try 8-9 sets for biceps, your at 12.

    and take advice from itsn80.

  6. #6
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    Yes I mean definitions.

  7. #7
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    Diet also plays an important role.

  8. #8
    Psychosociety Graeme's Avatar
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    I would drop a few sets there, but nothing seems out of place. I don't think my biceps growth has been affected by doing a few too many sets of curls from time to time, or maybe it has?

    You cannot change the shape of your biceps, they will become more developed but the appearance is determined by genetics in the same way that your facial appearance is.
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
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